Banana Muffin Tops

muffintops2 I’m in the maintenance phase of Keto, where I have more leeway with the number of carbs I’m eating, which makes me a lot happier. I’ve missed bread & pizza the most, but don’t want to completely erase my positive health gains by going back to high carbohydrate baked goods. That leaves me few choices because, frankly, I have been very unimpressed with #KetoApproved recipes for breads. It’s been really frustrating.

I’m stubborn though, so I keep trying. I am still working to modify my recipes to create #KetoFriendly baked goods that don’t taste like cardboard, have a too-dense, unenjoyable texture, and that I’d want to eat more than once. This one was a win!

Banana Muffin Tops

1 Cup Bob’s Red Mill Rolled Oats (they’re Gluten Free)
1/2 Cup Ground Flax Seed
1/2 tsp Cinnamon
1/2 tsp Salt
1 tsp Baking Powder
2 Large Eggs
1 tsp Vanilla Extract
1/4 tsp Liquid Stevia
1/2 Cup Milk
2 Medium Ripe Bananas (6″-7″), mashed
Chopped Macadamia Nuts, Walnuts, Sugar Free Dark Chocolate Chips, Unsweetened Coconut Flakes (if desired)

Preheat oven to 350° F and lightly spray a baking sheet or muffin top pan with cooking spray (TIP: Don’t use an Olive Oil based spray – it will change the flavor of your muffin tops).

Combine oats, flax seed, cinnamon, salt, and baking powder in a bowl and set aside.

In the bowl of your stand mixer, lightly beat the eggs, then mix in vanilla, stevia, milk, and mashed bananas. (TIP: If you are adding unsweetened coconut to your muffin tops, add it into the wet mixture) Leave mixer on low and slowly add dry ingredients until well combined. Let the batter sit for 5 minutes.

If you are using a muffin top pan: Divide the batter equally between 12 top-cups. Make sure you mound the batter – don’t smooth the batter flat. (TIP: If you are adding nuts or chocolate chips, etc., to your muffin tops, gently press those items on top of your mounded batter) Bake for 20 minutes and allow to sit in the pan to cool for 5 minutes before removing to cooling racks.

If you are using a cookie sheet: Divide the batter into 6 equal mounds per sheet remembering not to smooth the batter flat. Tops will spread a little bit, so space them out on the baking sheet. Bake for 18 – 20 minutes and allow to sit on the pan to cool for 5 minutes before removing to cooling racks.

Store the muffin tops in a tightly sealed container in the refrigerator. These are great plain, but you can also spread peanut butter or cream cheese on them for an extra decadent treat. #ThisGirlLovesToEat

Pizza Egg Cups

I love bacon, but this #KetoGirl needs to switch things up once and a while to avoid breakfast boredom. Enter pepperoni and breakfast is a whole new ballgame.

These are easy to prepare and a nice change from routine bacon and egg cups! I only make a few at a time because they are a stronger flavor that I don’t really want to eat for breakfast every day during the week. When I make these I change up breakfast with hard boiled eggs, berries and fat-free Greek yogurt, a 2 egg-veggie scramble, or breakfast pizzas.

Pepperoni Pizza Egg Cups

12 Slices Unsulphured Deli Pepperoni, cut in half (I buy a pound at a time from the butcher at Whole Foods)
2 Large Eggs
2 TBLS Milk or Heavy Cream
1 Slice Provolone Cheese, cut in quarters
1 TBLS Diced Green Onion
2 TBLS Shredded Cheddar Cheese

Preheat oven to 400° F.

Line 4 cups in a 12 hole muffin tin with the pieces of pepperoni. Place the muffin tin in the oven and cook for 5 minutes. Remove pan from the oven and move the semi formed pepperoni cups to new holes. Sop up the grease from the holes they cooked in.

Place one 1/4 piece of the cheese within each pepperoni cup and the green onion between the 4 cups. Put the pan back into the oven for 3 minutes.

Lightly beat the eggs with the milk and divide them between the 4 cups. Sprinkle the top of each with the cheddar cheese. Bake for an additional 9 – 10 minutes, or until the eggs are cooked through, and then remove from the oven.

Immediately loosen and remove the egg cups from the pan. Serve immediately or store in a tightly covered container. Reheat in microwave for 30-45 seconds. #ThisGirlLovesToEat

Sometimes Keto Sucks

Don’t get me wrong, I am incredibly proud of the 44 pounds I have lost since I decided to convert to a #KetoLifestyle in November of 2018. By being mostly good, I have lost all but 5 of the pounds since I got married 19 years ago. But I was really skinny when I got married, and that wasn’t my goal at all. It’s certainly been a really nice benefit to need to have all of my clothes taken in though! My goals actually were:

To lose the 30 pounds that 8 surgeries in 4 years had added to my not big body
To see if a #KetoDiet would help reduce my deep tissue inflammation
To see if removing processed foods from my diet would allow me to eliminate any of the cocktail of medications that I’d been relying on for 8 years to be able to walk and even to sleep at night.

Happily going #Keto did all of that, but no good thing comes without a cost. In my case, the cost is that I am a serious bread, cracker and pasta-a-holic and I hate every recipe I’ve tasted for the, so called, lo-carb replacements. They came out pretty much tasteless and, to be completely honest, they blow. #IMissBread but even more, #IMissPizza

I set out on a quest to solve that problem and discovered Bob’s Red Mill Paleo Baking Flour!

BRMPaleoPizza

Keto Friendly Paleo Pizza Crust

1+1/4 Cups Bob’s Red Mill Paleo Baking Flour
1/4 tsp Salt
1/8 tsp Baking Soda
2 Large Eggs
2 TBLS Water
2 TBLS Olive Oil
1 tsp Dried Basil and/or Oregano if desired

Preheat oven to 350°F and set aside a baking sheet or pizza pan.

In a small bowl, combine Paleo Baking Flour, baking soda and salt. In a large bowl, whisk together eggs, water and oil. Add flour blend and mix thoroughly. Let rest for 5 minutes.

Roll out and shape dough between two pieces of oiled parchment paper. Remove and discard top piece of parchment and slide bottom parchment and crust onto the baking sheet or pizza pan.

Bake for 7 minutes. Remove from oven and add your favorite toppings, then bake for an additional 5–7 minutes. Increase the heat to 400°F for the last 5 minutes for a well-done.

Now I just need to remember, everything in moderation. Just because Bob’s Red Mill Paleo Baking Flour is Low Carb, doesn’t mean I can wolf down the entire pizza in one sitting. 😉 #ThisGirlLovesToEat

Ham Wrapped Asparagus

asparaguswithhamaf2 Talking to friends, I have heard a lot of them losing hope as the months of their dieting, and slow movements on the scale, drag on. They’re getting bored with the foods they’re eating, or hate the foods that are promised to be the biggest help in losing weight, particularly eggs, on the #KetoDiet. As one who suffers occasional food boredom as well, I’ve been sharing some of my favorite #MakeAhead snacks and #GrabAndGo meals that make me less tempted to cheat.

Air Fryer Ham Wrapped Asparagus

8 Spears Fresh Asparagus, woody ends trimmed
4 Large Thin Slices Ham, sliced in half (I use Columbus Brand Apple wood Smoked Ham)
Olive Oil Spray
Freshly Ground Salt & Pepper

Lay asparagus spears in the basket of your air fryer and spray lightly with olive oil cooking spray. Shake the spears in the basket to make sure the spears are coated.
Season with salt and pepper and shake again before closing the air fryer.
Cook spears for 3 minutes at 400° F, and remove from basket.
Wrap each spear of asparagus with 1/2 piece of ham.
Place back in basket, seam side down and lightly spray again with olive oil spray.
Cook another 5-7 minutes at 400° F, shaking once in the middle of the time, until ham is lightly browned.
Remove spears from basket and serve warm with grained mustard, if desired.

This is a great appetizer, light lunch, or even breakfast. I love to make some of these and put them into the refrigerator to pack for a midday snack at the office! #ThisGirlLovesToEat

Avocado Fries II

When you get a new #KitchenToy, like the 6 qt, 1700 Watt #DashDeluxeAirFryer you experiment. My husband said he loved the recipe last week for Air Fried Avocado Fries, but he drenched them in Spicy Ranch dressing, so I’m not sure if he was being objective, and the amount of salt from the almond flour in the main breading component just wasn’t doing it for me, so I decided to give them another shot. This version wasn’t as heavy, or as salty, and, I think, much better suited to the buttery freshness of the avocado.

Air Fryer Avocado Fries II

2 Medium Avocados
2 TBLS Coconut Flour
2 Large Eggs
3 TBLS Extra Fine Almond Flour
2/3 Cup Crushed Pork Rinds (Any Flavor) I used 4505 Cracklins BBQ

Using a rolling pin, meat tenderizer, or even a rubber mallet from the garage, crush your pork rinds (TIP: I leave them in their bag or use a paper/zip bag to avoid a big mess) until they resemble coarse crumbs. Using a fork, combine with the almond flour in a shallow dish.

Put the coconut flour in a zip bag or shallow bowl. In a separate bowl lightly beat the eggs.

Slice the avocado in half, remove from the shell, remove seed and slice each half into 4 portions.

Dip each slice in the egg wash then immediately coat with the crumb mixture. Lay in a single layer in the basket of your air fryer.

Set the temperature to 400° F and set your timer for 8 minutes of cooking time. Open the drawer at with 1 minute remaining, and, depending on the thickness of your slices, you may want to add 1-2 minutes if you want them crispier/browner. When your slices have reached your desired shade of brown, remove the basket from your Air Fryer and immediately move them to a serving dish. I served with Hidden Valley Spicy Ranch dressing, which has only 2 grams of carbs per 2 TBLS serving, making this a perfect #KetoFriendly treat! #ThisGirlLovesToEat

Buffalo Cauliflower Bites

Changing over to a Keto focused diet has meant embracing some foods that I wasn’t a fan of out of necessity, like cauliflower. But, not having been a prior fan of anything cauliflower related, it’s been a journey making cauliflower my friend.

To be completely honest, without mass quantities of Frank’s Red Hot, Butter, Zatarain’s Creole Seasoning, Pesto Sauce, Cheese Sauce or any version of Queso, and plain old Salt & Pepper, I would likely still be struggling with it…

I’ve had buffalo cauliflower at restaurants but never been able to replicate it at home using my oven. It has either come out overcooked or soggy. Major fail! Now that I have jumped on the #Airfryer bandwagon, I have finally managed to create a recipe at home that I’d actually serve people I like. 😉

Air Fried Buffalo Caulifower Bites

Medium Head Cauliflower OR 1 Bag Fresh Cauliflower Florets
2 tsp Dried Cilantro
2 TBLS (or more to taste) Frank’s Red Hot or other Hot Sauce
2 TBLS Butter, melted

Either cut the head of cauliflower into florets or empty your bag into a medium sized bowl. Sprinkle the cilantro over the cauliflower and stir with a rubber spatula to make sure it’s evenly distributed.

Mix the Franks (or other hot sauce) and butter until well combined and pour over the cauliflower. Toss to coat the cauliflower.

Spray or brush the basket of your air fryer with olive oil.

Pour the cauliflower into the basket and close the drawer of the air fryer. Set to 400° F and set the timer to cook for 18-20 minutes, depending on how much cauliflower you have. Shake your basket every 4 minutes. If, at the end of your cooking time your cauliflower isn’t as browned as you want it (I like mine to be browned at the edges), add some more time in increments of 2 minutes.

Serve with low carb ranch dressing and carrot & celery sticks if desired. #ThisGirlLovesToEat

Air Fried Avocado Fries

I bought another #KitchenToy and now have a whole new way to cook healthy meals. Last week Amazon delivered a 6 quart, 1700 Watt, #DashDeluxeAirFryer to my front porch, and my avocados have finally ripened enough to give it a test run! I’m not sure why, maybe because it was a killer #LightningDeal, but I bought the biggest one they make. I hope I use it enough to justify giving up my storage space for it, it’s HUGE!

Air Fryer Avocado Fries

2 Medium Avocados
2 Large Eggs
1/2 Cup Almond Flour (I use regular, not finely ground)
1/2 Cup Crushed Pork Rinds (Any Flavor) I like 4505 Cracklins Spicy Green Chili & Lime
1/2 Cup Grated Paramesan Cheese (I like to use a 3 cheese blend of Asiago/Parmesan/Fontina)
1/2 tsp Freshly Ground Black Pepper

Using a chopper, food processor, or your Vitamix, crush your pork rinds until they resemble coarse crumbs. Combine with the flour and cheese.

In a separate bowl lightly beat the eggs.

Slice the avocado in half, remove from the shell, remove seed and slice each half into 4 portions.

Dip each slice in the egg wash then immediately coat with the crumb mixture. Lay in a single layer in the basket of your air fryer.

Set the temperature to 400° F, set your timer for 10 minutes and cook for 5 of the 10 minutes. Open the drawer at 5 minutes and flip the slices over then continue cooking to the end. I served with a low carb spicy ranch dressing. #ThisGirlLovesToEat

Crustless BBQ Chicken Quiche

A hearty, meat-filled quiche can be breakfast, lunch, or dinner. If you skip the meat, it’s a great main course on #MeatlessMonday or during #Lent, and is a perfect way to use up #Leftovers!

This week I made more chicken thighs than we could eat, so they became the star of this spicy main dish pie! I served it alongside a peppery arugula salad and a big glass of #WesterlyWines Côte Blonde Syrah.

Easy Crustless BBQ Chicken Quiche

5 Large Eggs
1/8 Cup Heavy Whipping Cream
1/4 Cup Whole Milk
1 Cup Shredded Sharp Cheddar Cheese (Or any type you choose)
2 Cups Chopped Cooked Chicken Thighs
1/4 Cup Chopped Onion
1/2 Cup Sliced Mushrooms (Any type)
1/2 – 6 oz Can Diced Green Peppers or Jalapeños (If desired)
2 Cups Fresh Greens (Any type I used Spinach)
Olive Oil
Salt & Pepper to taste
2 TBLS Low Carb BBQ Sauce (I use Stone Brewing Arrogant Bastard)

Preheat oven to 350° F and grease a 9 x 9 square baking pan or Quiche/pie pan generously with olive oil. Add 1/2 cup of the cheese to the bottom of the pan and set aside.

In a medium skillet, over medium-high heat, add 2 TBLS Olive Oil (I used garlic infused oil). Add onions, jalapeños, and mushrooms and sauteé until onions are translucent and begin to soften a bit. Add the spinach, another TBLS of olive oil, and cook another 30 seconds or so, just until the spinach begins to wilt. Remove from pan and set aside.

Add chopped chicken thighs to the pan. Stir in the BBQ sauce and cook about 2 minutes. Remove from pan and scatter across the cheese layer in the prepared pan. Top the chicken with the Spinach mixture, making sure to distribute evenly around the pan. Top with the remaining cheese.

In a medium bowl or large mixing cup, combine the eggs, milk, cream, salt & pepper. Whip thoroughly with a wire whisk.

Pour the egg mixture over the vegetable and cheese layers in the pan. Put pan into preheated oven and cook for 40-45 minutes, or until center is set. Remove pan from oven and cool on a wire rack. If eating immediately, slice into 8 wedges and serve warm.

Suggested toppings:

Guacamole
Sour Cream
Chives
Sliced Avocado

If meal prepping, slice into 8 sections and put into a large container in the refrigerator to eat during the week. To reheat: Microwave a single portion on high for 30 seconds, top and enjoy! #ThisGirlLovesToEat

Crustless Veggie Quiche

One of the easiest ways to meal prep for the week is to throw a Quiche or two together while you are prepping other meals. A quiche can be breakfast, lunch, or dinner. It can be dinner on #MeatlessMonday or during #Lent, and is a great way to clean out your #Leftovers and veggie drawer once a week!

This week I had some tasty ingredients that gave me a hearty, flavorful pie that fed me all week.

Easy Crustless Veggie Quiche

5 Large Eggs
1/8 Cup Heavy Whipping Cream
1/4 Cup Whole Milk
1 Cup Shredded Sharp Cheddar Cheese (Or any type you choose)
2 Cups Chopped Frozen Broccoli
1/4 Cup Chopped Onion
1 Cup Sliced Mushrooms (Any type)
2 Cups Fresh Greens (Any type I used Spinach)
Olive Oil
Salt & Pepper to taste
Crushed Red Pepper Flakes (If desired)

Preheat oven to 350° F and grease a 9 x 9 square baking pan or Quiche/pie pan generously with olive oil. Add 1/2 cup of the cheese to the bottom of the pan and set aside.

In a medium skillet, over medium-high heat, add 2 TBLS Olive Oil (I used garlic infused oil). Add onions and mushrooms and sauteé until onions are translucent and begin to soften a bit. Add the spinach, another TBLS of olive oil, and cook another 30 seconds or so, just until the spinach begins to wilt. Remove from pan and set aside.

Add broccoli and another TBLS of oil to the pan. Cook about 5 minutes. Remove from pan and scatter across the cheese layer in the prepared pan. Top the broccoli with the Spinach mixture, making sure to distribute evenly around the pan. Top with the remaining cheese.

In a medium bowl or large mixing cup, combine the eggs, milk, cream, salt & pepper. Whip thoroughly with a wire whisk.

Pour the egg mixture over the vegetable and cheese layers in the pan. Top with red pepper flakes, if desired. Put pan into preheated oven and cook for 40-45 minutes, or until center is set. Remove pan from oven and cool on a wire rack.

If eating immediately, slice into 8 wedges and serve warm. Suggested toppings:

Guacamole
Sour Cream
Chives, Cilantro, or Parsley
Sliced Avocado

Quick Keto Crab Cakes

crabcake1 After accomplishing my goal of losing the 33 pounds that 3 foot surgeries and 5 breast surgeries (for a total of 8 in a 5 year span) piled on me, in just 12 weeks, it’s become second nature to convert my regular recipes into #KetoFriendly versions.

See how this quick & easy version of crab cakes compares versus other preparations in terms of net carbs per serving of 1 crab cake:

Whole Wheat Breadcrumbs – 15 g carbs
Panko – 11 g carbs
Almond Meal (or Almond Flour but not super-finely ground) – 1.5 g of carbs

Quick Keto Crab Cakes

1 Large Egg
2 TBLS Mayonnaise
2 tsp Dijon Mustard
1/4 tsp Ground Pepper
Pinch of Salt
Pinch of Cayenne Pepper
1/4 Cup Chopped Scallions
12 oz Jumbo Lump Crabmeat, drained and picked over
1/2 Cup Almond Meal (or Regular Grind Almond Flour)
2 TBLS Extra Virgin Olive Oil
Lime Wedges

Whisk egg, mayonnaise, mustard, pepper, salt, and cayenne pepper in a medium bowl. Squeeze in the juice from one wedge of lime and whisk until well combined. Stir in scallions and almond meal. Fold in the crab. Form the mixture into four patties.

Heat oil in large skillet over medium-high heat until shimmering. Add the crab cakes and cook, turning once, until golden brown, 4 to 5 minutes per side. Serve with lime wedges and cilantro lime aioli (if desired).

Serving size: 1 Crab Cake Calories 265 / Fat 15 g / Carbs 1.5 g / Protein 22 g

crabcake2

Cilantro Lime Aioli

1/3 Cup Fresh Cilantro
Juice and Zest of 1 medium Lime
A drop or 3 😉 Franks Red Hot (or your favorite) Hot Sauce
1 tsp Ground Cumin
3/4 Cup Mayonnaise
1 Large Clove Garlic

Combine all ingredients in your blender container and process until well combined.

Serving size: 1 TBLS Calories 100 / Fat 11 g / Carbs 0 g / Protein 0 g